Explaining why you can lose weight by jogging and points to increase the effect

hello everyone.
Are you thinking, “Will jogging help me lose weight?” or “Will I get toned up?”
Jogging has the effect of helping you lose weight in a healthy way.
Moreover, it is difficult to rebound, so it is recommended for dieting.
This time, we will introduce you to why jogging helps you lose weight, how long it takes to lose weight, and tips to increase the results.

Explaining 5 reasons why you can lose weight by jogging

[Reason 1] Because it burns fat
[Reason 2] Because the basal metabolism increases
[Reason 3] Because it has the effect of promoting blood circulation
[Reason 4] Because it improves lung capacity [Reason 5] Jogging
tightens the parts you move
There are 5 reasons to lose weight.
We will introduce each of them in detail.

■[Reason 1] Because it burns fatJogging is an aerobic exercise.
Aerobic exercise uses carbohydrates and fats as energy sources, so it burns excess fat.
The fat-burning effect starts to take effect after 20 minutes.
Therefore, even among aerobic exercises, jogging, which has a low load and can be continued for a long time, is suitable for dieting.
However, if you do it too much, you won’t be able to get rid of the fatigue, so please aim for 2 to 4 times a week.

■[Reason 2] Because basal metabolism increases

By continuing to jog, you can expect to strengthen your muscles and increase your basal metabolic rate.
Basal metabolic rate is the amount of calories you burn each day to move your entire body, including your muscles and internal organs, and accounts for 60% of your total energy consumption.
As your basal metabolic rate increases, you will burn more calories, making it easier to lose weight and lose weight.

■[Reason 3] Because it has the effect of promoting blood circulation

Jogging warms up your body, which improves blood flow and promotes blood circulation.
When blood circulation improves, internal organs such as the stomach and intestines become more active, and nutrients such as protein ingested through meals are distributed throughout the body.
You won’t get tired while jogging, so you’ll be able to increase your distance.

■[Reason 4] Improves lung capacity

Jogging is an aerobic exercise that involves breathing.
By continuing to exercise, your lung capacity will gradually improve, making it easier for oxygen to reach your body.
This will improve your metabolism, increase the amount of calories you burn, and make your body feel less tired.
If you jog for a longer distance by becoming less tiring, you will burn more calories and increase your basal metabolism, which will increase your weight loss effect.

■[Reason 5] The moved parts become firmer.

When you train a muscle, that area becomes tighter.
In the case of jogging, this includes your calves, thighs, and buttocks.
In addition, exercise improves blood flow and water metabolism, which reduces swelling and makes you look slimmer and slimmer.
Above, we have introduced the reasons why jogging is effective for dieting.
So, how long should you continue jogging to lose weight?

The approximate time it takes to lose weight by jogging is 3 months.

Those who start jogging early will notice the effects in two weeks, and those who start jogging late will notice the effects in about three months.
For example, if a person weighs 50 kg and jogs for 30 minutes, the amount of calories burned is approximately 184 kcal.
To burn 1kg of fat, you need to consume about 7,000kcal, so you need to jog about 38 times to lose 1kg.
If you jog 3 times a week and 12 times a month, it will take about 3 months.
You may have thought that it would take quite a while, but this is just the result of simple calculations.
Some people feel the slimming effect by tightening muscles and relieving swelling in about two weeks.
Additionally, as your muscle mass and lung capacity improve, your basal metabolic rate also increases, so some people feel the effects in as little as three months.
In other words, there are individual differences.
There are some people who cannot lose weight even after jogging for three months, and this is because they end up eating more than usual after exercising.
Please do not let your guard down and carefully control the calories in your meals.

How to run to lose weight by jogging “3 points”

[Point 1] Improve your posture
[Point 2] Land with the entire sole of your foot
[Point 3] Try to use your big muscles
There are three points to remember when jogging to lose weight.
Let me introduce you in detail.

■[Point 1] Improve your posture

When jogging, keep your back straight and maintain good posture.
By jogging in a relaxed state without putting any unnecessary strain on your body, you will be able to use the muscles you need to work properly.

■[Point 2] Land with the entire sole of your foot

By landing with the entire sole of your foot, the strain on your knees is greatly reduced.
Make sure to land flat on the soles of your feet to make it as easy as possible.
For jogging, we recommend that you use shoes with high cushioning that will put less strain on your joints.

■[Point 3] Make sure to use large muscles

The big muscles you work while jogging are your buttocks and back thighs.
It doesn’t matter if it’s slow, so try jogging to work these muscles.
Even if you only move from the knees down, only your calf muscles will be used.
You’ll be using your precious time to jog, so make sure to use your big muscles to get the most out of it.
There are other points to consider when it comes to proper jogging form.
For more information, please see “[Step 4] From Walking to Jogging” in “Exercise Methods for Marathon Beginners” here.

4 points to accelerate the weight loss effect of jogging

[Point 1] Consume protein after jogging
[Point 2] Consume a moderate amount of carbohydrates
[Point 3] Do it on a slightly empty stomach [Point 4] Jog while you’re busy
doing muscle training , so it’s more effective.
You want to do it efficiently.
From here, we will introduce four points that will accelerate the diet effect.

■[Point 1] Eat protein after jogging

When you consume protein after jogging, your basal metabolic rate increases as muscle is synthesized.
Protein specifically refers to foods such as meat, fish, milk, cheese, eggs, and soybeans.
If you find it difficult to eat after exercising, consider taking supplements.
Recommended supplements are introduced here in “Co-Su-Pa Recommended Supplements!”, so please take a look.■[Point 2] Consume carbohydrates in moderation

If you don’t have enough sugar in carbohydrates, your body will break down your muscles to generate energy.
Also, when protein is taken together with carbohydrates, it helps in building muscle.
Therefore, extreme carbohydrate restriction such as not eating carbohydrates at all is no good.
The no-nos are foods and juices that contain a lot of sugar.
If you have a lot of sugar, your body will store it as fat, so limit your sugar intake.
Eating out or having ready-made meals will inevitably add a lot of sugar, so please limit sweet foods and juices.
In addition, this “Did you know? Please see “Function of Carbohydrates”.

■[Point 3] Do this on a slightly empty stomach.

When you’re a little hungry, you’re low on carbohydrate energy.
At this time, your body uses fat as energy instead of carbohydrates, so it has a high fat burning effect.
However, if you do it before breakfast or on a full stomach, it will break down your muscles to produce energy and may cause hypoglycemia.
In this case, try eating something that is easily digested and absorbed, such as a banana or candy, before jogging.

■[Point 4] Also do muscle training

Carbohydrate energy is also used during anaerobic muscle training.
It is recommended that you do them together because you can use fat energy more efficiently.
First, get your body used to exercise by jogging, which is less stressful on your body, and then try doing muscle training.

What parts of the body can you lose weight with jogging and in what order?

As you continue jogging, you may be wondering which part of your body you will lose weight from.
Although there are individual differences, the order in which fat is lost is as follows.
① Visceral fat → ② Wrists and ankles → ③ Calves and forearms → ④ Upper arms and shoulders → ⑤ Thighs → ⑥ Stomach and butt area → ⑦ Visceral fat is the first thing to fall off around the face, so a health check will tell you that you have a lot of visceral fat
. Jogging is especially recommended for people who have already seen their results.
When you lose visceral fat, you will notice changes such as your stomach area becoming slimmer and your pants becoming looser.
However, some people may feel that their lower body loses weight first.
This is because the areas you move will tighten up, and your swollen legs may feel refreshed.
If you want to get rid of your abs, please keep in mind that it will take time.

summary

I now understand why jogging helps you lose weight, how long it takes to lose weight, and what you can do to make it even more effective.
Jogging is a low-impact exercise that requires no special preparation, so you can start doing it today.
Don’t push yourself too hard and keep going while feeling how your body feels.